STRENGTH/SKILL

A. 10 min Alt EMOM:

A1. Floor Press; build to 5RM

F: 2DB Floor Press x8 reps

P/S: Floor Press x5 reps

A2. Strict Weighted Pull Up

Build to tough set of 3 reps

F: Eccentric x3 reps slow & controlled

P: Build to 3RM

S: Build to 3RM Strict CtB

WOD

B. Aerobic Power Tester

For max reps:

4 min Row for cal

3 min max rep Russian KBS

2 min Ring Dips

F: Light/moderate + Push Ups

P: 53/35#: + Ring Dips

S: 70/53#+ Ring Muscle Ups